Poached Salmon

Gluten Free
Dairy Free
Very Healthy
Popular
Health score
76%
Poached Salmon
15 min.
2
382kcal

Suggestions


Looking for a quick and healthy meal option that doesn't compromise on flavor? Look no further than this delectable Poached Salmon recipe! With a health score of 76, this dish is not only gluten-free and dairy-free, but it's also packed with nutrients that make it a very healthy choice for any lunch or dinner table. In just 15 minutes, you can enjoy a succulent salmon fillet seasoned to perfection, capturing the essence of fresh herbs and bright notes of lemon.

This recipe highlights the beauty of simple cooking, using just a few high-quality ingredients like dry white wine and fresh dill to elevate the salmon's natural flavors. The delicate poaching method ensures that the salmon remains juicy and tender while infusing it with aromatic essence from shallots and herbs. Ideal for those busy weeknights or a relaxed weekend meal, this dish serves two, making it perfect for a cozy dinner or a nutritious lunch break.

Not only will you delight your taste buds, but you’ll also be treating your body to a wholesome and satisfying meal, making this Poached Salmon both popular and beloved among health-conscious individuals. So grab your frying pan and let’s get cooking! Your body (and palate) will thank you!

Ingredients

  • pounds salmon fillet 
  • servings salt 
  • 0.5 cup cooking wine dry white good (a Sauvignon Blanc)
  • 0.5 cup water 
  •  shallots peeled thinly sliced thin
  • sprigs sprinkle of dill dried fresh
  • sprig parsley fresh
  • servings pepper black freshly ground
  • slices lemon to serve fresh

Equipment

  • frying pan

Directions

  1. the salmon fillets with a little salt.
  2. Put the wine, water, dill, parsley and shallots or onions in a sauté pan, and bring to a simmer on medium heat.
  3. Place salmon fillets, skin-side down on the pan. Cover.
  4. Cook 5 to 10 minutes, depending on the thickness of the fillet, or to desired done-ness. Do not overcook.
  5. Serve sprinkled with freshly ground black pepper and a slice or two of lemon.

Nutrition Facts

Calories382kcal
Protein55.24%
Fat39.43%
Carbs5.33%

Properties

Glycemic Index
67.25
Glycemic Load
0.7
Inflammation Score
-6
Nutrition Score
30.6473913575%

Flavonoids

Eriodictyol
2.24mg
Hesperetin
2.93mg
Naringenin
0.06mg
Apigenin
1.08mg
Luteolin
0.2mg
Isorhamnetin
0.04mg
Kaempferol
0.02mg
Myricetin
0.13mg
Quercetin
0.18mg

Nutrients percent of daily need

Calories:382.36kcal
19.12%
Fat:14.43g
22.2%
Saturated Fat:2.23g
13.96%
Carbohydrates:4.39g
1.46%
Net Carbohydrates:3.65g
1.33%
Sugar:1.25g
1.39%
Cholesterol:124.74mg
41.58%
Sodium:298.61mg
12.98%
Alcohol:6.2g
100%
Alcohol %:2.13%
100%
Protein:45.49g
90.99%
Vitamin B12:7.21µg
120.2%
Selenium:82.98µg
118.54%
Vitamin B6:1.91mg
95.38%
Vitamin B3:17.87mg
89.35%
Vitamin B2:0.87mg
51.02%
Phosphorus:463.29mg
46.33%
Vitamin B5:3.83mg
38.34%
Vitamin B1:0.52mg
34.99%
Potassium:1172.42mg
33.5%
Copper:0.59mg
29.69%
Magnesium:70.31mg
17.58%
Folate:63.03µg
15.76%
Iron:2.08mg
11.54%
Zinc:1.52mg
10.14%
Vitamin C:7.32mg
8.87%
Vitamin K:8.46µg
8.06%
Manganese:0.09mg
4.56%
Calcium:37.81mg
3.78%
Fiber:0.74g
2.95%
Vitamin A:143.91IU
2.88%